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3 Deadlifts + 1 Hang ...

Metcon

Metcon

Metcon

Settings

Workout

SEPT 28, 2022

Pre Stretch Primer

Row / Bike / Ski - 2 mins

50 Jumping Jacks

40 Heel Raises

30 Arch to Hollow

BARBELL

BAR: 3 Deadlifts + 1 Hang Power Clean + 2 Front Squats (EMOM x 7)

Work to a heavy set

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

EMOM x 20 /

Min 1 - 7 Lunge - Lunge -Burpee

Min 2 - 50 Singles | RX+ 30 DU's

Min 3 - 20 T2P | RX+ 15 GHD Sit ups or T2B

Min 4 - Max Cals Bike

WOD

WOD Video:

https://youtu.be/amXZ3jJCwwQ

WOD: Metcon (Time)

5 RFT / 18 cap
30 DU's | RX+ UB DU's
20 Pull-ups | RX+ UB Pull-ups
10 Thrusters, 135/95 | UB Thrusters 135/95

KIKR

KIKR: Metcon (Distance)

50 Pulls on Ski Erg for max distance

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, September 28, 2022

Male Clients

1

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 195 lbs

2

Cole
Park

9:00 AM CrossFit

1 x 1 @ 185 lbs

2

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 185 lbs

2

Scott
Blakemore

6:30 AM CrossFit

1 x 1 @ 185 lbs

3

Johnny
Whisman

5:30 AM CrossFit

1 x 1 @ 165 lbs

4

Jorge
Galvan

12:00 PM Open Gym

1 x 1 @ 145 lbs

5

Jimmy
Epperson

5:30 PM CrossFit

1 x 1 @ 135 lbs

6

Private

9:00 AM CrossFit

1 x 1 @ 120 lbs

7

Tony
Sterk

9:00 AM CrossFit

1 x 1 @ 110 lbs

8

Jason
Epperson

5:30 PM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Julie
Anderson

5:30 PM CrossFit

1 x 1 @ 165 lbs

2

Jennifer
Nelson

3:30 PM Open Gym

1 x 1 @ 135 lbs

2

Shelby
Brennan

5:30 AM CrossFit

1 x 1 @ 135 lbs

3

Angela
Hansen

3:30 PM Open Gym

1 x 1 @ 125 lbs

4

Melissa
Patrick

3:30 PM Open Gym

1 x 1 @ 115 lbs

5

Billie
Johnson

6:30 PM CrossFit

1 x 1 @ 110 lbs

6

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 105 lbs

7

Julie
Frakes

9:00 AM CrossFit

1 x 1 @ 100 lbs

7

Sammy
Epperson

5:30 AM CrossFit

1 x 1 @ 100 lbs

missed hpc twice @105

8

Cindi
Klose

6:30 PM CrossFit

1 x 1 @ 95 lbs

8

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 95 lbs

9

Kayla
Foster

5:30 PM CrossFit

1 x 1 @ 90 lbs

10

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 85 lbs

10

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 85 lbs

10

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 85 lbs

11

Cami
Lish

5:30 PM CrossFit

1 x 1 @ 75 lbs

12

Daniela
Mendes

9:00 AM CrossFit

1 x 1 @ 65 lbs

12

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 65 lbs

12

Private

9:00 AM CrossFit

1 x 1 @ 65 lbs

13

Sabrina
Hay

6:30 AM CrossFit

1 x 1 @ 60 lbs

14

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 35 lbs

15

Sherri
Goemmer

9:00 AM CrossFit

5 x 1 @ 15 lbs